FOOD OF THE WEEK - COCONUT - Part 1.

Ok,  so let’s get down to business on the topic of coconuts.

The coconuts we buy in shops do not resemble the coconut you find growing on a coconut palm.

 A ‘young’ coconut has three layers:

• ·      The outermost layer, which is typically smooth with a greenish colour, is called the exocarp.
• ·      The next layer is the fibrous husk, or mesocarp, which ultimately surrounds the hard woody layer called the endocarp.
• ·      The endocarp surrounds the seed. 

Generally speaking, when you buy a coconut at the supermarket, the exocarp and the mesocarp are removed and what you see is the endocarp – basically the seed!

Green or ‘young’ coconuts are commonly served with their tops sliced off, and the water inside consumed with a straw. This is known as coconut water, which is very different from the coconut milk. The flesh of the young coconut is tender and translucent – a bit jellyish; it can be scraped out and eaten as part of a fruit salad. 
Brown or mature coconuts are commonly sold with the already brown dried husk removed. The flesh at this stage has become more firm and opaque white.

So what’s the difference between coconut milk and coconut water?

Coconut milk: flesh (the white part) is grated and soaked in hot water. The coconut cream rises to the top and can be skimmed off. The remaining liquid is squeezed through a cheesecloth to extract a white liquid that is coconut milk. By repeating this process, the coconut milk becomes thinner.

Coconut water: The cavity of the coconut is filled with coconut water – which is sterile until opened. The coconut water is clear, colourless and contains a little carbohydrate, fibre, protein, antioxidants, vitamins & minerals – and provides an isotonic electrolyte. It is particularly high in potassium and sodium and extremely low in fat. In 250 mls, there are less than 60 calories. Coconut water is currently in vogue, it is used in some isotonic sports drinks.

Coconut Milk Nutritional Information

As well as being very high in saturated fat (which raises LDL cholesterol – a risk for heart disease and other diseases), Coconut milk contains quite high levels of some  crucial minerals like particularly potassium. It also contains a significant amount of Vitamin C and E. In 200ml of coconut milk there is approximately:

 13 g carbohydrate, 5g fibre, 5 g protein and 57 g fat – which is mainly saturated fats. 200ml of coconut milk can provide about 552 calories, which means that coconut milk is very high in calories and hence, should be consumed in small amounts. Coconut milk is low in lactose and easier to digest for those with lactose intolerance.

Coconut milk is high in saturated fat and some components of this fat are thought to be more easily metabolised by the body. Several clams about the ‘powers’ of Coconut milk have been published, these include :  anti-carcinogenic (anti cancer), anti-microbial, anti-bacterial, and anti-viral. Many of these claims require good studies to support them.

Watch out for the next coco-blog – where we will delve further into the nutritional properties of coconut oil.